How to reduce your cholesterol by over 50% without drugs
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About a year ago I had a conversation with my doctor that most people would dread. He wanted me to think about taking drugs to reduce my cholesterol levels. I refused as I thought I would try to decrease my cholesterol through modifying my lifestyle first.
Last week I went for my cholesterol test and I got my results back today. In my humble opinion they are fantastic! I’m within the normal range on every count.
| Recommended Range: |
2007 | 2008 | |
| Total Cholesterol: | Less than 200 | 343 | 152 |
| HDL Cholesterol: | Between 35-60 | 58 | 36 |
| LDL Cholesterol: | Less than 130 | 266 | 101 |
| Triglycerides: | Less than 151 | 118 | 62 |
| Total/HDL Ratio: | Less than 4.5 | 5.9 | 4.3 |
So how did I do it? I’m afraid that those of you looking for an easy solution are out of luck. I did it the hard way, by changing my lifestyle. I think I have 3 main tips that I will share:
1. Cut out processed foods.
I’ve learnt the hard way that processed foods are not good for me. Nowadays I focus on eating mainly natural foods, predominantly fruits and vegetables. I’ve been a vegetarian for the last two years (just about) and this may have helped as well.
2. Exercise
I know this is a dirty word to many people but exercise has literally changed my life. I used to be a massive couch potato and now I’m running in races and getting the jitters when I can’t get my exercise in. The funny thing about exercise is that the more you do the more you want to do. It’s hard at first but once you get in the habit it’s annoyingly addictive.
3. Enjoy my treats in moderation
Life without treats is not worth living in my opinion. I still enjoy curly fries, chocolate cake and so forth. The key is that I enjoy them occasionally and in moderation. Before I started my healthy lifestyle I wanted quantity over quality. I’d eat snacks and junk food every day. Two litre bottles of Coke were part of my everyday diet. Now I don’t drink fizzy drinks at all (water is so much better) and I have junk food rarely.
I think that if I can do it then anyone can. It’s not easy and at times I have fallen off the wagon as it were but it is definitely worth it. Today my cholesterol is normal and I feel very happy about that.
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April 24th, 2008 12:03
Congratulations Andrew on taking the hard road and getting a great result. Drugs aren’t always the solution.
Well done
Kristy
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AndrewE
reply on April 24th, 2008 12:59 pm:
Thanks Kristy.
Twitter: AndrewENZ
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April 24th, 2008 12:15
And the only side effects from improving your diet and exercise are better health, more energy, and imporved self confidence! Those seem way better than the warnings on the drugs…
WAY TO GO!
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AndrewE
reply on April 24th, 2008 12:59 pm:
Yep, I looked at those side effects and though hell no!
Twitter: AndrewENZ
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April 24th, 2008 12:30
Wow, now that is success in a big way. Kudos to you for an excellent job!!
I would love for you to post this at Iowa Avenue………………:)
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AndrewE
reply on April 24th, 2008 12:58 pm:
Will do Lisa.
Twitter: AndrewENZ
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April 24th, 2008 13:46
number 2 is right on! it is annoyingly addictive! I wanted to run again with the dog tonight! Great job on the cholesterol!
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AndrewE
reply on April 24th, 2008 1:54 pm:
Twitter: AndrewENZ
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April 24th, 2008 13:50
Fantabulouso results Andrew, you must be tres tres happy. And not only that, but to have achieved it on your own merit without any of the side effects of those drugs. Woohoo!
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AndrewE
reply on April 24th, 2008 1:54 pm:
Thanks WundaLucy. I’m very happy.
Twitter: AndrewENZ
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April 24th, 2008 14:25
Those numbers are fabulous! Nice job and congrats on not having to be dependent on drugs.
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AndrewE
reply on April 24th, 2008 2:46 pm:
Thanks Carly.
Twitter: AndrewENZ
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April 24th, 2008 15:15
Processed foods are easier to give up than I would have thought. I do occasionally have canned soup or canned veggies for convenience, but for the most part, I try to have everything pretty natural.
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AndrewE
reply on April 24th, 2008 3:17 pm:
Along with your superfoods eh.
Twitter: AndrewENZ
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April 24th, 2008 15:38
Have to agree with everything you said – awesome results there.
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AndrewE
reply on April 24th, 2008 3:44 pm:
Thanks Hippygal.
Twitter: AndrewENZ
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April 24th, 2008 16:10
What fabulous results – you are a walking (or should I say running) advert for a better lifestyle over drugs! Well done, as always, you are my inspiration.
Tons of love, Mum xxxxxxxxxxxxx
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AndrewE
reply on April 24th, 2008 6:25 pm:
Thanks Mum.
Twitter: AndrewENZ
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April 24th, 2008 16:22
Super results, Andrew! I’ve got to push myself to get back into the exercise habit, I think that’s what put you over the top.
Twitter: johnisfit
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AndrewE
reply on April 24th, 2008 6:25 pm:
Thanks John.
Twitter: AndrewENZ
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April 24th, 2008 16:30
Hi Andrew,
Just found your blog and have to say ‘wow, your doing so well. I sometimes wish motivation was contagious as am currently in a slump would love to be able to catch a bit of you guys who are doing so well.
Have a great day. Lynise (Tauranga)
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AndrewE
reply on April 24th, 2008 6:24 pm:
Thanks for the support Lynise. The only real advice I can give you is to take action. Start with something small. The road to better health happens one good decision at a time.
Twitter: AndrewENZ
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April 24th, 2008 19:15
You’re a rockstar! I couldn’t agree more and I am so proud of you! Well done!
The problem with the drugs is that they treat a symptom instead of healing the problem! And of course they’re expensive and come with a host of nasty side-effects. You’re much better off!
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AndrewE
reply on April 24th, 2008 7:37 pm:
Thanks Hanlie. You are quite right.
Twitter: AndrewENZ
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April 24th, 2008 21:33
Way to go Andrew, what an inspiration!
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AndrewE
reply on April 25th, 2008 5:19 am:
Thanks Abimars.
Twitter: AndrewENZ
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April 25th, 2008 00:15
Excellent results, Andrew! And I agree with you on all three tips! I have a ways to go yet on #1, but it’s all about progress.
Keep up the great work!
Twitter: tippytoediet
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AndrewE
reply on April 25th, 2008 5:19 am:
Thanks Cammy.
Twitter: AndrewENZ
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April 25th, 2008 06:11
That is awesome! Congrats on the numbers, it looks great!
And yes, exercise is astoundingly addictive. At one point in time I was gym-phobic. The thought of running on the treadmill was not appealing to me. But now, If I don’t make it my three times a week, I get cranky and feel nasty. And most of the time, i would like to go more!
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AndrewE
reply on April 28th, 2008 9:34 am:
Thanks Kate. I know exactly what you mean!
Twitter: AndrewENZ
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April 25th, 2008 06:53
mmmm, treats. the only reason i keep running is so i can eat chocolate chips cookies. more running = more cookies.
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AndrewE
reply on April 28th, 2008 9:35 am:
Hmm…cookies!
Twitter: AndrewENZ
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April 25th, 2008 08:51
You doctor must have been SOOOO pleased!
Way to go mister!
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AndrewE
reply on April 28th, 2008 9:35 am:
Thanks Amy. He was.
Twitter: AndrewENZ
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April 25th, 2008 14:15
I was blessed with naturally normal cholesterol in spite of my old, unhealthy ways (although I do struggle at times getting my HDL up where it needs to be). The flip side is my genetic tendency towards high blood pressure. Not that my old lifestyle helped. But after getting with the program I’m pleased to report that my BP meds have been cut in half, and I am totally off all of my diabetes meds.
The bottom line, as you found out, is that it’s all about the lifestyle. Congratulations!!
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AndrewE
reply on April 28th, 2008 9:36 am:
Thanks Skinny Guy. It can be done eh.
Twitter: AndrewENZ
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April 26th, 2008 05:00
Wow — Andrew, this is amazing! I’m so glad you posted your numbers so we can all see the difference “lifestyle changes” can make!! I’m very curious now about my numbers — cholesterol once tested very high and doctor wanted to talk meds, but as I was still a potentially pregnant woman, she suggested — get this, it was soooo radical I almost could not believe she said these things to me!! — MODIFIED DIET and EXERCISE. She wanted me to stop with the fry-bread and have more oatmeal and “go for some walks, get outside and walk around more”.
Who knew my doctor could be so right??? hahaha!
Again, congrats on the numbers — way to go!!!
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AndrewE
reply on April 28th, 2008 9:37 am:
Heresy! Less fry bread! Your doctor must be a quack!
Twitter: AndrewENZ
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April 26th, 2008 05:01
Hey, #19 is my comment — don’t know why it shows as “Anonymous”.
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April 26th, 2008 05:03
Darn it — I’m BikiniMe !! (aka Kim in the “real” world)
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AndrewE
reply on April 28th, 2008 9:37 am:
Twitter: AndrewENZ
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April 28th, 2008 09:09
Andrew — you are a true model of the values of a healthy lifestyle. In your case, you really had to change to get this under control. Now you’re normal. (Well, at least as far at the cholseterol goes. Otherwise, you seem pretty normal from half way around the world.)
Keep up the great work and keep sharing!
Thanks,
Jeff
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AndrewE
reply on April 28th, 2008 9:38 am:
Thanks Jeff. Normalish eh!
AndrewEs last blog post..Weekend away
Twitter: AndrewENZ
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April 28th, 2008 16:49
[...] changes are undertaken. As recently demonstrated from an Iowa Avenue member and fellow blogger, Andrew is getting fit, who has significantly lowered his cholesterol levels with a robust exercise program and change in [...]
May 2nd, 2008 14:41
Well done, you’ve come a long way!!
See, being a vegetarian has its advantages, eh!
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May 3rd, 2008 04:30
WOW Andrew!! That is PHENOMENAL. You should be esctatic with all that you’ve accomplished
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June 19th, 2008 10:01
Congratulations! You’re an inspiration that it can be done! Pills for ills are not the answer!!! (not always!)
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March 20th, 2009 00:07
I have just read this page! Andrew, did you take any supplements – like vitamins, Co Q 10 etc – to achieve your results? Today the doc said he wanted me on medication, and like you I said I want to try other methods first – recommended methods online seem to be diet, exercise and supplements!
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